Nutrients
Does your doctor want you to eat more foods that contain folic acid? Do you think that sounds more like an industrial pollutant than a nutrient? If so, use this handy tool for figuring out which foods contain which nutrients.
| Nutrients | Good For Your | Where to Get It |
|---|---|---|
| Calcium | Bones | Dairy foods, spinach, sardines |
| Carbohydrates | Energy | Fruits, vegetables, cereal, bread |
| Fats | Cells | Butter, oil, dairy foods |
| Protein | Disease prevention, muscles | Meat, fish, nuts, seeds, beans, tofu, dairy foods |
| Minerals | ||
| Iron | Blood | Red meat, spinach |
| Magnesium | Bones, metabolism | Green leafy vegetables, nuts, seeds, grains |
| Selenium | Heart | All types of vegetables |
| Zinc | Use of vitamins | Oysters, red meat, poultry |
| Vitamins | ||
| Vitamin A | Skin, eyes | Eggs, whole milk, yellow and green veggies |
| Vitamin B-1(Thiamine) | Digestion | Yeast, wheat germ, pork, fortified cereals |
| Vitamin B-2 (Riboflavin) | Energy, healing | Milk, eggs, meat, green leafy veggies, cereal |
| Vitamin B-6 | Red blood cells | Chicken, fish, liver, kidney, pork, bananas |
| Vitamin B-12 | Metabolism | Organ meats (liver and kidney), all red meats, B-12 supplements |
| Folic Acid | Healthy cells, heart | Fortified breads and cereals, orange juice, leafy greens |
| Vitamin C | Joints, immune system | Citrus fruits and juices, broccoli, sweet potatoes, cabbage, brussels sprouts |
| Vitamin D | Bones | Milk and dairy, saltwater fish, supplements |
| Vitamin E | Muscles, red blood cells, tissues | Vegetable oil, nuts, seeds, wheat germ |
| Vitamin K | Blood clotting | Green leafy vegetables, olive and canola oils |
